Cycle workout 23: Sudie's Can you hang profile

Thanks Sudie/Pedal-on


WU- 6mins

Round 1
Jumps-3 mins( use music as your guide to come out of saddle). L-5
Flat road with surges-30 on /30 off - 5 mins. L-6/7
Seated climb- add resistance every minute-3 mins. L8
Recovery 1 min. L4
Round 2
Jumps -3 mins. L5
Flat road with sprints-15on/45off- 5 mins. L6/7
Seated climb- add resistance every minute. L8/9
Recovery-1min. L4/5
Round 3
Jumps-3 mins. L5/6
Flat road with strong push or sprint-15on/30 off- 5 mins. L7/8
Standing Climb-3 mins. Add resistance every minute. L8/9
Recovery-1 min.  L5/4
Round 4
Jumps-3 mins. L5/6
Flat Road with sprint or strong push 20 on/40 off. L7/8
Seated climb-1 min add resist. Standing climb-1 min add resistance Seated climb-1 min.  L8/9
CD-8-10 mins.   

This profile is good for training the legs to slam into a hill and push through the shock of going from a fast pace to a heavy climb.  My question to you is, " Can you hang?".
    Pedal on Tri Dawgs!!

Playlist:
Sufani-Gaudi
American Way-Crystal Method
Welcome Back Cooper-Thunderball vs Liftoff
Breathe Together-the Mothers
Sing A Song - earth wind and fire
Stronger( Apparatus Remix)- power music
I See You Baby-Groove Armada
If Everybody Looked the Same-A Tribe Called Quest
Time is Running Out- Apollo Four Forty
Sun of A Gun- Oh Land
My Own Worst Enemy-Stereophonics
Soul Makossa-Afrika Bambaataa
How You Like Me Now-
Love The Rhythmn- Nouseshapers
The World ( is going up in flames)- Charles Bradley